Ngaba ibhotolo ilungile kuwe, okanye ilungile?

Umxholo

• Yintoni ibhotolo?
• Ibhotolo yesondlo
• Umthombo olungileyo we-linoleic acid edibeneyo
• Iqukethe i-butyrate
• Ephakamileyo kumanqatha apheleleyo
• Iikhalori eziphezulu
• Luthini uphando?
• Ungayitya kangakanani ibhotolo?
• Umgca wezantsi

Ibhotolo kudala ingumbandela wengxoxo kwilizwe lesondlo.

Ngelixa abanye besithi inyusa amanqanaba e-cholesterol kwaye ivale imithambo yakho, abanye bathi inokuba sisongezo esinomsoco kunye nesinambitheka kukutya kwakho.

Ngethamsanqa, uphando oluninzi luye lwenziwa kule minyaka idlulileyo kuvavanya iziphumo zebhotolo yezempilo.

Eli nqaku lithathela ingqalelo ibhotolo nokuba ilungile okanye imbi kusini na kwimpilo yakho.

Yintoni ibhotolo?

Ibhotolo yimveliso yobisi eyenziwe ngobisi olucekethekisayo, inkqubo eyahlula amafutha aqinileyo kulwelo, olwaziwa njengebhotolo.

Nangona ibhotolo yenziwa ngobisi lwezinye izilwanyana ezifana neegusha, iibhokhwe, kunye nenyathi, eli nqaku ligxile kwibhotolo eyenziwe kubisi lwenkomo.

Iindidi ezininzi zebhotolo ziyafumaneka, kubandakanya ityuwa, ingatyiswanga, ityiwa ingca, kwaye icacisiwe ibhotolo- nganye iyahluka ngokuxhomekeka kwizithako zazo kunye nendlela yokuvelisa.

Ngenxa yokuxinana okuphezulu kwamanqatha, ibhotolo inevumba elityebileyo kunye nokuthungwa okucocekileyo.

Isebenza ngokukodwa ekuphekeni ukushisa okuphezulu njengokutshiza kunye ne-pan-frying kwaye inokukunceda ukukhusela ukunamathela ngelixa ungeze ukunambitheka.

Ibhotolo ikwasetyenziswa ngokubanzi ekubhekeni ukongeza ubume kunye nevolumu kwimpahla ebhaka kunye needyuli.

Ngapha koko, inokusasazeka esonkeni, kwimifuno egcadiweyo, kwiipasta, nakwezinye ezininzi.

Ibhotolo yimveliso yobisi ngokwesiko eyenziwe kubisi lwenkomo, nangona uninzi lweentlobo ezahlukeneyo lukhona. Isetyenziselwa ukupheka kunye nokubhaka kwaye inokongezwa kwiitya ezininzi ezahlukeneyo.

Ibhotolo yesondlo

Enye icephe (14 g) yebhotolo ibonelela ngezi zondlo zilandelayo ():

• Iikhalori: 102
• Amanqatha onke: 11.5 amagremu
• Vitamin A: I-11% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin E: 2% yeRDI
• Vitamin B12: 1% ye-RDI
• Vitamin K: 1% ye-RDI

Nangona ibhotolo iphezulu kwiikhalori kunye namafutha, iqulethe iintlobo zezondlo ezibalulekileyo ngokunjalo.

Umzekelo, ngumthombo olungileyo wevithamini A, ivithamin enyibilikayo enamafutha efunekayo kwimpilo yolusu, ukusebenza komzimba, kunye nokubona okunempilo ().

Ikwanayo ne-vitamin E, exhasa impilo yentliziyo kwaye isebenza njenge-antioxidant ukukhusela iiseli zakho kumonakalo obangelwe ziimolekyuli ezibizwa ngokuba ziiradical radicals ().

Ukongeza, ibhotolo inezinto ezincinci kakhulu zezinye izondlo, kubandakanya i-riboflavin, i-niacin, i-calcium kunye ne-phosphorus.

Ibhotolo iphezulu kwiikhalori kunye namafutha kodwa ikwanazo nezakha mzimba ezibalulekileyo, kubandakanya iivithamini A kunye no-E.

Umthombo olungileyo we-linoleic acid edibeneyo

Ibhotolo ngumthombo obalaseleyo we-conjugated linoleic acid (CLA) - uhlobo lwamafutha atholakala kwinyama nakwiimveliso zobisi. I-CLA inxulunyaniswe nezibonelelo ezinomdla zempilo.

Uphononongo lweetyhubhu zovavanyo lubonisa ukuba i-CLA inokuba neepropathi zomhlaza kwaye inokunceda ukunciphisa ukukhula kwesifuba, ikholoni, umbala omnyama, isisu, iprostate, kunye nomhlaza wesibindi (,).

Olunye uphando lubonisa ukuba ukongeza kwi-CLA kunokunciphisa amanqatha omzimba ukunceda ulawulo lobunzima (,).

Ngokophando olunye lweenyanga ezingama-24, ukusebenzisa i-3.4 iigrem ze-CLA ngosuku kunciphise amanqatha omzimba kubantu abadala abangama-134 abatyebileyo ().

Inokukunceda ukuphucula ukusebenza komzimba kunye nokunciphisa amanqaku okuvuvukala ukuxhasa impilo engcono (,).

Umzekelo, uphononongo kumadoda angama-23 lubonise ukuba ukuthatha iigram ezi-5.6 ze-CLA kwiiveki ezi-2 kunciphise amanqanaba eeproteni ezininzi ezibandakanyeka kukudumba, kubandakanya ithumba necrosis factor kunye ne-C-reactive protein ().

Gcina ukhumbula ukuba uninzi lophando luqhutywa kusetyenziswa iifom ezixineneyo kakhulu ze-CLA kwifom yokongeza endaweni yemali efumaneka kubungakanani bebhotolo.

Izifundo ezongezelelweyo ziyafuneka ukuqonda ukuba i-CLA inokuyichaphazela njani impilo xa isetyenziswa ngokwexabiso eliqhelekileyo kukutya.

Ibhotolo iqulethe i-CLA, uhlobo lwamafutha anokuba neempawu zokulwa nomhlaza, ukunceda ukunciphisa amanqatha omzimba, kunye nokuphucula ukusebenza komzimba.

Iqukethe i-butyrate

I-Butter ityebile kwi-butyrate, uhlobo lwe-asidi ye-fatty chain enxulunyaniswe nezibonelelo ezininzi.

I-Butyrate ikwaveliswa yibhaktiriya eluncedo emathunjini akho kwaye isetyenziswa njengomthombo wamandla kwiiseli emathunjini akho ().

Inokukhuthaza impilo yokwetyisa ngokunciphisa ukudumba kwamathumbu kunye nokuxhasa ukuthathwa kwamanzi kunye neelectrolyte ukukhuthaza rhoqo kunye nokulingana kwe-electrolyte ().

Ukongeza, inokunceda ekunyangeni isifo samathumbu esinganyanzelekanga (IBS), imeko ebonakaliswa ziimpawu ezinjengeentlungu zesisu, ukuqunjelwa, ukuqunjelwa, kunye norhudo ().

Ngenxa yeempawu zayo ezichasayo, olunye uphando lubonisa ukuba i-butyrate inokuba luncedo ekunyangeni isifo sikaCrohn (,).

Ngokwezinye izifundo zezilwanyana, i-butyrate inokuphucula ubuntununtunu be-insulin, yonyuse imetabolism, kwaye yehlise ukwakheka kweeseli ezinamafutha ukuxhasa ulawulo lobunzima (,).

Nangona kunjalo, ezi zifundo zenziwa kusetyenziswa iidosi ezixineneyo zebutyrate. Izifundo ezingakumbi ziyafuneka ukuvavanya indlela i-butyrate efumaneka ngayo kubungakanani bebhotolo enokuthi ichaphazele impilo yabantu.

I-Butter iqulethe i-butyrate, uhlobo lwamafutha olunokuphucula impilo yokugaya ukutya, ukunciphisa ukudumba, kunye nokuxhasa ulawulo lobunzima ngokwezifundo zabantu nezilwanyana.

Ephakamileyo kumanqatha apheleleyo

Ibhotolo iqulethe inani elifanelekileyo lamafutha agcweleyo, luhlobo lwamafutha afumaneka kukutya kubandakanya inyama kunye neemveliso zobisi.

Ngapha koko, malunga neepesenti ezingama-63 zamafutha asebhotileni ngamafutha agcweleyo, ngelixa i-monounsaturated kunye ne-polyunsaturated fat zenza i-26% kunye ne-4% yomxholo wenqatha, ngokulandelelana ().

Ngokwembali, amanqatha agcweleyo ayekholelwa ukuba ayinyani, kwaye atyeba-mafutha, acingelwa ukonzakalisa impilo yentliziyo.

Nangona kunjalo, uphando lwamva nje alufumananga unxibelelwano phakathi kokutya okunamafutha kunye nokwanda komngcipheko wesifo sentliziyo okanye ukubulawa sisifo sentliziyo (,).

Okwangoku, amanqatha agcweleyo kufuneka adityaniswe nezinye iintlobo zamanqatha asempilweni njengenxalenye yokutya okusondele.

Ngapha koko, olunye uphononongo lwezifundo ezili-15 luye lwaphawula ukuba ukubuyisela amafutha endaweni yokutya kunye namafutha e-polyunsaturated kunxulunyaniswa nomngcipheko ophantsi we-27% yeziganeko zentliziyo, eziziziganeko ezonakalisa intliziyo yakho ().

Ngokwezona zikhokelo zisandula ukwenziwa kukutya kwabantu baseMelika, kuyacetyiswa ukuba kuncitshiswe ukutyeba okunamafutha kuye ngaphantsi kwe-10% yeekhalori zakho zemihla ngemihla ().

Oku kuthetha ukuba ibhotolo inokuyonwabela ngokumodareyitha kodwa kufuneka idityaniswe namanye amafutha asempilweni avela kukutya okufana namandongomane, iimbewu, ioyile yomnquma, kunye neentlanzi ezinamanqatha.

Ngaphezulu, amafutha agcwele ibhotolo aluncedo ngokukodwa ekuphekeni kobushushu obuphezulu njengoko enganyangeki kwi-oxidation kwaye enendawo ephezulu yomsi. Oku kunokunceda ukuthintela ukwakhiwa kweeradicals eziyingozi simahla xa upheka ().

Ibhotolo inamafutha amaninzi. Nangona amanqatha agcweleyo ayinakunxulunyaniswa nomngcipheko ophezulu wesifo sentliziyo, ukuwabeka endaweni yamafutha e-polyunsaturated kunxulunyaniswa nomngcipheko ophantsi weziganeko zentliziyo.

Iikhalori eziphezulu

Ibhotolo iphezulu kwiikhalori-ukupakisha malunga neekhalori ezili-102 kwipunipoon nganye (14 grams) ().

Ngelixa oku kulungile ngokumodareyitha, ukugqithisa kunokubangela ukuba iikhalori ezongezelelekileyo zikhawuleze.

Ukuba awuzenzi ezinye iinguqulelo zokutya kwiakhawunti yezi khalori zigqithisileyo, kunokuba negalelo ekuzuzeni ubunzima ekuhambeni kwexesha.

Ngokwethiyori, ukongeza into enye ngosuku kwisidlo sakho ngaphandle kokwenza naluphi na utshintsho olunokukhokelela kwi-10 yeekhilogram (4.5 kg) yokufumana ubunzima kwisithuba sonyaka.

Ke ngoko, kungcono ukonwabela ibhotolo ngokumodareyitha kwaye uyitshintshele kwamanye amafutha ekutyeni kwakho ukuze ugcine ikhalori yakho iphantsi kolawulo.

Ibhotolo iphezulu kwiikhalori, ezinokuthi zibe negalelo ekuzuzeni ubunzima ukuba zityiwe kwixabiso eliphezulu.

Luthini uphando?

Ngaphandle kokuduma kwayo ixesha elide njengesithako esingenampilo, uninzi lophando lubonisa ukuba ibhotolo inokufakwa kumodareyitha njengenxalenye yokutya okunesondlo kwaye inokudityaniswa nezibonelelo ezininzi zempilo.

Umzekelo, uphononongo olunye lwezifundo ezili-16 zafumanisa ukuba ukutya okuninzi okunamafutha aphezulu njengebhotolo kwakubotshelelwe kumngcipheko wokuncipha kokutyeba kakhulu.

Olunye uphononongo olukhulu kubantu abangaphezulu kwama-630,000 abantu baxele ukuba ukukhonza ibhotolo nganye kunxulunyaniswa nomngcipheko ophantsi we-4% wohlobo lweswekile yesi-2 ().

Ayisiyiyo loo nto kuphela, kodwa nolunye uphando lubonisa ukuba ukutya ukutya okuphakathi kobisi njengebhotolo kunokunxulunyaniswa nomngcipheko osezantsi wokuhlaselwa sisifo sentliziyo kunye nokufa icala (,).

Okwangoku, olunye uphononongo lubonisa ukuba ukutya ibhotolo kunokuba nemiphumo emibi yezempilo.

Umzekelo, isifundo esinye seeveki ezintlanu kubantu abangama-47 bafumanisa ukuba ukuthatha ibhotolo okumodareyitha kunyuse umngcipheko wesifo sentliziyo, kubandakanya iyonke kunye ne-LDL (embi) ye-cholesterol, xa kuthelekiswa neoyile yomnquma ().

Kwangokunjalo, olunye uphononongo luxele ukuba ukutya iigram ezingama-50 zebhotela mihla le kwiiveki ezi-4 kwandise i-cholesterol ye-LDL (embi) kubantu abadala abangama-91 ().

Ukongeza, ibhotolo iphezulu kwiikhalori kunye namafutha agcweleyo, ke kubalulekile ukuba ugcine ukutya kwakho kwaye ujonge amanye amafutha asempilweni.

Uphando olongezelelweyo luyafuneka ukumisela ukuba ukutya rhoqo ibhotolo kunokuyichaphazela njani impilo yakho iphela.

Ungayitya kangakanani ibhotolo?

Kuyacetyiswa ukuba unciphise ukutyeba kwakho okunamafutha okuneziphumo ezingaphantsi kwe-10% yeekhalori zakho zemihla ngemihla ().

Umzekelo, ukuba utya ii-calories ezingama-2 000 ngosuku, oku kungalingana nama-22 eegram ezinamanqatha - okanye malunga neepunipoli ezi-3 (42 iigrem) zebhotolo ().

Ke ngoko, kungcono ukubambelela kwiipuni ze-1-2 (i-14-28 yeepuni) ngosuku, zidityaniswe namanye amafutha asempilweni njengeoyile yomnquma, amandongomane, iimbewu, ioyile yekhokhonathi, iiavokhado, kunye nentlanzi enamafutha.

Ukonwabela ibhotolo ngokumodareyitha kunokunxulunyaniswa nomngcipheko osezantsi wokutyeba kakhulu, isifo seswekile kunye neengxaki zentliziyo. Nangona kunjalo, kufanele ukuba konwatyiwe kunye namanye amafutha asempilweni njengenxalenye yesondlo esinesondlo.

Umgca wezantsi

I-Butter ityebile kwizakhamzimba kunye nezinto eziluncedo ezinje nge-butyrate kunye ne-conjugated linoleic acid.

Iimveliso zobisi ezinamafutha aphezulu njengebhotolo zinxulunyaniswe nomngcipheko wokunciphisa ukutyeba, isifo seswekile kunye neengxaki zentliziyo.

Okwangoku, ibhotolo iphezulu kwiikhalori kunye namafutha agcweleyo kwaye kufanele ukuba uyonwabele ngokumodareyitha. Kungcono ukuyidla ecaleni komxube wamafutha asempilweni njengeoyile ye-olive, iavokhado, amandongomane, iimbewu, kunye neentlanzi ezinamanqatha.